News Taffy

Just in time for Valentine’s Day, I have a heart healthy Asian salmon recipe to cook for that special someone in your life. February is heart health awareness month so that will be my focus. I hope you saw my article in the February issue of Occasions on Rev. Arthur Bradley explaining peripheral vascular disease and how heart disease affects the whole body.

Healthy eating is the way to prevent all kinds of health problems, not just heart disease. I cannot stress enough that eating a diet filled with fruits, vegetables and lean proteins while steering clear of processed foods is a huge factor in keeping yourself healthy. When you eat well, you feel well.

I know many people don’t like to cook and aren’t comfortable in the kitchen but doing your own cooking is the best way to ensure that you are not getting too much processed food, salt and saturated fats in your diet. Most of the recipes I use are simple to fix and this one is no exception.

Besides protein, salmon contains plenty of those Omega-3 fats that doctors say are good for your heart and brain function. Salmon is an excellent source of vitamins D, B6 and B12. It reduces inflammation in the body, protects your eyes and is an excellent source of tryptophan which helps you sleep better. Eat it as often as you can.

Fish is a wonderful lean protein option but I realize it can be expensive. Fix this salmon dish for a special occasion like Valentine’s, and keep in mind that you only need a 4 to 6 oz. fillet per person. If the pieces of salmon are large, one piece may be enough for two. Canned salmon is cheaper, has the same nutritional benefits and can be used in a variety of recipes, but not this one.

To complete the Asian theme, serve with bok choy, a type of Chinese cabbage. Bok choy can be quickly steamed or stir fried in some olive oil and garlic. Recipes are easy to find on the internet. If you prefer, just make a green salad. For dessert, serve some chocolate dipped strawberries.

Coconut Rice

1 cup Basmati or Jasmine rice (regular rice can be used)

1 cup light coconut milk

1 cup chicken broth

1/2 tsp. salt

1 cup shredded coconut, lightly toasted

Cook rice as usual by bringing broth and milk to a boil, then stir in the rice. Reduce heat to low and simmer about 20 minutes or until liquid is absorbed and rice is fluffy.

Asian Salmon

2 cloves garlic, minced

2 Tbsp. fresh ginger, grated or 1 tsp. ginger powder

1/4 cup orange juice

1/4 light soy sauce

1/4 cup honey

1 tsp. coriander

zest of 1 lemon

4 salmon fillets

Heat oven to 400 and spray a baking dish with cooking spray. Place salmon in dish, skin side down. Mix remaining ingredients and spread on fish. Bake fish for 10 to 15 minutes, depending on thickness; fish should just flake with a fork when done. Serve over coconut rice. You can prepare this using just two fillets; the extra sauce can be spooned over the rice.